011419

warm up: row 2500 m

mobilize

5-3-1 Snatch Warm up

A. 2 position snatch (floor and knee)

up to max then 3×1 at 80%

B. Clean Grip Speed Deadlifts

5×5 at 90%

C. Front Squat every 4 min

5-5-3-3

D. Class